6 foods to boost your mood – because Wednesday

The idea that what we eat can improve our mood is still an emerging and exciting science. Nutritional psychiatry, as it’s known, is the theory that our brain works best when powered by premium fuel, in the form of high-quality foods. The nutrients in these foods boost the gut’s healthy bacteria, the main producers of the mood-influencing neurotransmitter serotonin.

Plenty of studies have linked consumption of junk foods with impaired brain function, which can lead to mood disorders. While research into good-mood foods is still in its infancy, the results so far are promising, according to Deakin University professor Felice Jacka, who’s also president of the International Society for Nutritional Psychiatry Research.

“There’s very strong evidence, from across the world, that diet quality is related to one’s risk for mental health problems, even in very young children,” Jacka says.

Magnesium-rich foods

Dark leafy greens, dried fruit, almonds, seeds and a couple of squares of dark chocolate are all sources of magnesium, and could help you feel less anxious, according to preclinical studies done on mice at the University of Innsbruck in Austria. This mineral is also essential for helping your heart, muscles and immune system function properly.

Turkey

A pilot study published in the Canadian Journal of Physiology and Pharmacology found that tryptophan – an amino acid in protein-rich foods such as turkey that acts as a precursor to the calm-inducing neurotransmitter serotonin – could reduce the impacts of social anxiety disorders. Sufferers who took tryptophan from a protein source were found to perform significantly better than those who were given a placebo.

Fermented foods

Foods such as kefir, sauerkraut, miso and tempeh contain probiotics and boost levels of good bacteria in the gut. “We’re pretty sure that this is the key pathway by which diet is related to mental health,” Jacka says. One study, published in the journal Psychiatry Research, found that a diet rich in fermented foods and drinks likely to contain probiotics may help curb social anxiety in young adults.

Turmeric

Inflammation in the body can be a contributing factor in the triggering of depressive episodes, which has led scientists to test the effects of curcumin – a naturally anti-inflammatory substance in turmeric – when used alongside antidepressants. The results have been positive so far, but more trials are needed. There’s no harm in adding it to your cooking, though, as it also aids digestion. Sprinkle it over prawns in a stir-fry, over carrots before roasting or stir into chilli con carne.

Oily fish

The omega-3 fish family (including anchovies, sardines, mackerel and salmon) are probably the most well known and well studied group of foods that help mood disorders.

A 2016 analysis of research by the University of Amsterdam in the Netherlands found that an intake of EPA and DHA, the main omega-3 fatty acids in certain varieties of fish, had comparable results to traditional antidepressants in treating symptoms of major depressive disorder. The study’s lead author Dr Roel JT Mocking says: “This could be a next step to personalising the treatment for depression and other disorders.” Other studies have suggested that omega-3 fats may help reduce symptoms of depression by lessening inflammation in the brain.

Mediterranean foods

A diet rich in veg, wholegrains, olive oil, fish and nuts can help reduce depression symptoms, a study by Deakin University in Victoria shows. Adults with depressive disorders were given social or dietary support. After 12 weeks, one third of the diet group (who ate Mediterranean foods) had lesser symptoms, compared to 8 per cent of the social group.

Can Hugs Help Keep You Healthy?0:52

Mounting scientific evidence seems to suggest that hugs are good for your health. They lower blood pressure which is a risk factor for heart disease. Oxytocin, the chemical released by the brain while hugging, is being investigated as a treatment for various conditions, including depression.